Shortcut Fish Fumet
1 1/2 C. bottled Clam Juice
1 C. Water
1 C. Dry White Wine
1 Onion, chopped
6 parsley stems
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Simmer all ingredients together for about 30 minutes, allowing liquid to reduce to 2 C. Strain.
Classic Fish Fumet
1 T. unsalted butter
1 C. sliced onion
3 parsley stems
2 1/2 lb. fish bones (no heads), well rinsed under cold water, such as halibut
3/4 C. dry white wine
1 T. lemon juice
2 quarts cold water
1/4 C. mushroom trimmings
1 T., roughly chopped garlic
1/2 tsp. fresh thyme leaves
3 thin slices lemon
Salt and freshly ground black pepper
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Set a 1-gallon stockpot over a medium-heat and add the butter to the pan. When the butter has melted, add the onion, parsley and fish bones to the pot. Sweat the onions, parsley and bones by covering the pot for 5 to 7 minutes. Uncover the pot and add the white wine and lemon juice to the pot. Stir gently and cover with the cold water. Add the remaining items to the stockpot and raise the heat. Bring the contents of the pot to a boil, and reduce to a simmer. Cook the stock for 45 minutes to 1 hour. Strain and cool the stock in an ice bath. Whatever is not used that day should be refrigerated for up to 1 week, or frozen for up to 3 months.
Mongolian Beef
1 lb flank steak, thinly sliced crosswise
1/4 C. of cornstarch
3 tsp. vegetable oil, divided
1/2 tsp. grated ginger
1 T. minced garlic
1/2 C. water
1/2 C. of low-sodium soy sauce
1/4 C. brown sugar (measured, not packed)
3/4 tsp. red pepper flakes
1 large green onion, sliced thinly
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Pat steak slices dry and add to a bowl with corn starch. Toss to ensure all pieces are just coated. Shake off excess corn starch using a strainer. Heat 1 1/2 tsp. oil in a large wok or non-stick pan over medium-high heat. Add the garlic and ginger, stir until fragrant. Add the soy sauce, water, brown sugar and pepper flakes. Cook the sauce for about 2 minutes and transfer to a bowl. Turn the heat to high and add the remaining oil to the wok. Add the beef and cook until browned on all sides. Pour the sauce back into the wok and cook until the sauce reaches desired consistency. Add the green onions (a pinch reserved for garnish), stir, and remove from heat. Plate, top with remaining onions, and serve.
Octopus Tidbits
2 C. octopus
2 eggs
2 tsp. dill weed
2 T. finely chopped onions
1/2 C. breadcrumbs
1/4 C. butter or margarine, melted
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Boil fresh octopus for at least 10 minutes. Remove skin. The skin and suckers will “slip” off the tentacles when it is cooked. Prepare cooked octopus for tidbits by grinding as you would hamburger. Once is sufficient. No further tenderizing is necessary. Mix ingredients together. Form into balls no larger than 1″ in diameter. Roll in bread crumbs to coat. Pan fry in butter or margarine until golden brown. Garnish with lemon, lime, tomatoes or lettuce.
Traditional Abalone
1/2 pound abalone without shell
1 1/2 C. seasoned dry bread crumbs
2 eggs, beaten
2 T. milk
1 C. olive oil for frying
1/2 C. ketchup
1 T. prepared horseradish
1 tsp. lime juice
chopped fresh parsley for garnish
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Slice the abalone into 1/4 inch thick steaks, making sure to trim off any meat that is not white, as this part tends to be very tough. Place the steaks on a cutting board, and pound with a meat tenderizer until pliable. In a small bowl, stir together the ketchup, horseradish, and lime juice to make a cocktail sauce. Refrigerate until ready to use. Heat olive oil in a large heavy skillet over medium heat for about 5 minutes. Whisk eggs and milk together in a shallow dish. Place bread crumbs in a large resealable plastic bag. Dip the abalone steaks in egg, then place in the bag with the crumbs and shake to coat. Fry coated abalone for 3 to 5 minutes on each side, until golden brown. Remove to paper towels to drain. Place on a platter, and garnish with lime slices and parsley. Serve with the cocktail sauce for dipping.
Wild Mushroom Stuffing
2 C. hot water
1 ounce dried porcini mushrooms
1 3/4 lb. egg bread – crust trimmed, and cut into 3/4 inch cubes
1 C. chopped hazelnuts
6 T. unsalted butter
3 leeks, coarsely chopped
1 C. chopped shallots
1 1/4 lb. crimini mushrooms, sliced
1/2 pound shiitake mushrooms, sliced
2 C. chopped celery
1 C. chopped fresh parsley
3 T. chopped fresh thyme
2 T. chopped fresh sage
salt and pepper to taste
2 eggs, lightly beaten
3/4 C. chicken broth
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Soak porcini mushrooms in 2 C. hot water until the mushrooms are soft, about 30 minutes. Reserve soaking liquid, and chop mushrooms coarsely. Preheat oven to 325 degrees F (165 degrees C). Arrange bread cubes on baking sheets in a single layer. Bake until beginning to brown, about 15 minutes. Spread hazelnuts in a single layer on a baking sheet. Toast for 8 to 10 minutes, or until lightly browned. Melt butter in a Dutch oven over medium heat. Cook leeks, shallots, and crimini and shiitake mushrooms in the butter until tender, about 15 minutes. Mix in celery and porcini mushrooms, and cook for 5 minutes. Transfer to a large bowl, and mix with toasted bread cubes and nuts. Season with parsley, thyme, sage, salt, and pepper. Stir in beaten eggs. Combine broth and 3/4 C. reserved porcini soaking liquid; add just enough broth mixture to the stuffing to moisten. Transfer stuffing to a buttered 10×15 inch baking dish. Cover with buttered foil, and bake in preheated oven until heated through, about 1 hour. Uncover, and bake until top is crisp, about 15 minutes.
Fried Razor Clams
1/4 C. lime juice (2 large limes)
4 razor clams
Buttermilk, for dipping
Panko, for breading
2 T. peanut oil
1/4 C. unsalted butter (1/2 stick)
Salt and pepper
Drizzle lime juice on clams, dip in buttermilk, dredge in Panko. Refrigerate about 10 minute to set breading. In a pan large enough to hold clams without them touching, heat oil and butter on medium-high until foaming stops. Salt and pepper clams to taste and sauté until golden, about 1 minute on each side.
Anise Hyssop Pear Tart
3 large Bartlett Pears
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1 to 1 1/2 C. coarsely chopped Anise Hyssop Leaves and Flowers
2 C. Half and half
2 T. Cornstarch
2 Egg yolks
Pernod Liquid to taste, optional
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1/2 C. cold Butter
3oz. cold Cream Cheese
1 C. Flour
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3-4 fresh or dried Anise Hyssop Flower Stalks, for garnish
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In a saucepan, combine chopped anise hyssop leaves and flowers and half-and-half. Slowly bring to a simmer. Remove from heat and allow anise hyssop to steep for 2 to 3 hours. With a knife, decoratively score round sides of pears. Lay pears, flat side down, in a buttered 9×13″ pan. Cut butter and cream cheese into cubes. Combine in a food processor with flour. Whirl until mixture holds together. Press this dough evenly over bottom and sides of an 11″ tart pan with removable bottom. In a 375 F. oven, set pastry on a low rack and pears on a rack above. Bake until crust is golden and pears turn brown, 20 to 30 minutes. Cool. Strain and discard the leaves from the half-and-half. In a saucepan, mix sugar and cornstarch, then stir in the cooled half-and-half. Stir over medium-high heat until boiling. Stir some of the cream into the egg yolks, then add the yolks and cream back to the pan and stir 1 minute. Stir in Pernod if desired. Pour hot anise hyssop cream into crust. Set pears, round side up, in cream. Let cool, cover lightly, and chill 8 hours or overnight. Before serving, scatter anise hyssop florets between the pears and place a small leaf cluster in the center of the tart.
Mussel Chowder
5 lb. mussels, in shells
1 C. dry white wine or water
1 lb. thin-skinned potato
1 onion (1/2 lb.)
1 stalk celery (3 oz.)
2 T. butter or margarine
2 tsp. curry powder
1 1/2 tsp. dried basil
1 (28 ounce) can tomato sauce
2 C. whipping cream
Salt and pepper
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Scrub mussels in cool water and pull off beards; discard any whose shells don’t close when tapped. In an 8- to 10-quart pan, combine mussels and wine; bring to a boil over high heat. Cover and simmer over medium heat until mussels open, 5 to 8 minutes. Pour into a colander set in a large bowl to collect juices. Let mussels stand until cool enough to touch. Meanwhile, peel potatoes and cut into 1/2-inch cubes. Peel and chop onion. Rinse celery and cut into 1/2-inch pieces. In the pan used for mussels, melt butter over medium heat. Add onion and celery; stir often until onion is limp, 6 to 8 minutes. Add curry powder and basil; stir until spices become more fragrant, about 30 seconds. Pour mussel juices from bowl into pan. Add tomato sauce, cream, and potatoes. Turn heat to high; when mixture is boiling, cover, reduce heat to low, and simmer, stirring occasionally, until flavors are well blended, about 30 minutes. Meanwhile, remove mussels from shells; discard shells. Add mussels to soup; cover and simmer just until mussels are hot, 3 to 5 minutes. Add salt and pepper to taste. Ladle into bowls.
Brown Butter Pear Tart with Anise Seeds
Pastry:
1 3/4 C. flour
1/3 C. sugar
1/4 tsp. salt
10 T. (5 ounces) unsalted butter, chilled and cut into 1/4-inch slices
1 large egg
1 tsp. vanilla
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Filling:
4 ounces (1 stick) unsalted butter
2 large eggs
2/3 C. sugar
1/3 C. flour
1/2 tsp. vanilla
1/2 tsp. anise seeds
4 firm, ripe Bartlett pears, about 5 ounces each
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1/3 C. strained apricot jam
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For the pastry: Put the flour, sugar and salt in a food processor bowl. Process just to blend ingredients. Scatter butter slices over the flour mixture, and process with on/off bursts until the mixture has the consistency of cornmeal. Whisk egg and vanilla in a small bowl. With the motor on, pour the egg mixture down the feed tube. Process just until the ingredients form a ball. (At this point, the dough may be stored, wrapped in plastic, in the refrigerator up to 3 days or frozen up to two weeks.) Adjust the rack in the middle of the oven and preheat the oven to 350°. On a lightly floured work surface roll the dough to a 13-inch circle, about 1/8-inch thick. Lift the dough onto the rolling pin and transfer it to an 11-inch ungreased tart pan with a removable bottom. Fit dough into pan; roll pin over pan to trim dough even with the top of the pan. Set aside while finishing the tart. Any excess dough may be used to form small tartlets. (The unbaked tart shell may be refrigerated in its pan, securely covered with plastic wrap, up to 3 days or frozen up to one week.) Bring dough to room temperature before baking. Prick the dough a few times on the bottom. (No need to weight it with beans or rice.) Bake for 20 to 25 minutes or until set, ivory-colored and no longer shiny on top. Check after 15 minutes of baking, and gently prick any area that puffs slightly. Remove to a wire rack to cool while preparing the filling. Increase oven temperature to 375°. For the filling: In a small saucepan, melt the butter over medium-low heat until the milk solids in the butter turn brown (not black), about 5 minutes. Remove from heat, and pour into a small bowl to cool, about 15 minutes. In a medium bowl, whisk the eggs. Whisk in the sugar, then the flour, vanilla and anise seeds. Gradually whisk in the cooled brown butter. Set aside while preparing the pears. Peel, halve and core pears, then cut each pear half crosswise into 1/8-inch slices, without cutting though all the way. With your fingertips gently press down on the slices to fan them. To assemble: Pour about three-quarters of the filling into the partially baked shell. Use a metal spatula to help transfer each sliced pear to the pastry shell so that the pear’s wider portion rests close to the outer edge of the pastry while the narrow portion points toward the center. Depending on the width of the pears you might have one pear half that doesn’t fit. (A snack for the baker.) Carefully pour the remaining filling around the pears (not over them). The tart shell will be filled to almost the top of crust. Though it puffs during baking without overflowing, place it on a baking sheet for security. Bake for 50 to 60 minutes or until both the filling and crust are golden. As the tart bakes, the pears release their juices, which accumulate a bit on top in the center of the tart. The edges of the tart will appear quite brown toward the end of baking; however, the pastry underneath the filling is pale gold. Remove the tart to a wire rack. Cool for 15 minutes before removing the metal tart ring. If any filling baked onto the rim of the tart, gently poke the tip of a toothpick or small knife around the stuck portion of dough to free it from the pan. Set the tart on a serving plate and gently brush warm apricot jam lightly over the top. Serve warm or at room temperature.
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Lemongrass Beurre Blanc
1 C. white wine vinegar
2 medium shallots, peeled and minced
2 stalks lemongrass, thinly sliced
1 C. unsalted butter, cut into tablespoons
Salt and white pepper to taste
1/4 C. rice wine vinegar
1 C. white wine
3 T. heavy cream
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Combine both vinegars, wine, shallots and lemongrass in a medium saucepan and reduce over a medium high heat until the liquid is almost gone. Add cream, return to boil, then reduce heat to low and begin whisking in butter, a few T. at a time, until all are incorporated and sauce is homogenous. Taste for acidity, add salt and pepper to taste. The sauce should taste slightly acidic, forming a pleasant balance with the richness of the butter and yet not be too tart. Reserve warm until ready for service.
Walt’s Wharf Oak Grilled Artichoke
4-6 Artichokes
1/4 C. Sesame Oil
1/4 C. Olive Oil
3 T. Honey
2 T. Lemon Juice
2 tsp. Season Salt
2-3 oz Worcestershire
1 C. Mayonnaise
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Combine all ingredients except artichokes and set aside to allow flavors to meld. Cut artichokes into quarters and steam, boil or microwave until they are tender and/or the leaves are easy to pull from the flower. Grill over any type of barbecue. Baste with garlic butter and grill until the artichokes are hot. Serve with dipping sauce.
Grilled Endive with Smoked Salmon and Lemongrass Beurre Blanc
3 heads of Belgian Endive (or try Escarole)
1 T. finely chopped lemongrass
3 T. champagne (or sweet white wine)
1 stick unsalted butter, cold
1/4 lb. smoked salmon
2 T. olive oil
Sea salt, to taste
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Preheat your grill over low heat. If your grill has multiple zones, set the front zone to medium high and leave the back zone off. You can also make this recipe in the oven, but you’ll miss all the sunshine flavor. Slice each head on endive lengthwise and coat all sides with olive oil. Lightly salt both sides of the endive. Place the endive, round side down, on the cool area of your grill and close the lid. Grill, turning once, for 15 minutes per side. Meanwhile, in a small saucepan, add the lemongrass and sweat it for 1-2 minutes over medium heat. Add the champagne or wine and boil for another 1-2 minutes or until the liquid has reduced to a syrupy consistency. Remove the pan from the heat and let it cool for 1-2 minutes. Working 1 tsp. at a time, add the cold butter while constantly whisking. The butter should not melt right away and at no point should it start to bubble. Wait until each tsp. of butter is completely absorbed until you add the next one. If the butter stops melting in to the sauce, put the pan over low heat for just a moment. Just don’t stop whisking! Once the butter is completely added, your sauce is done. Crumble some of the smoked salmon over the cut side of the endive and top with a small amount of the beurre blanc. Season with a sprinkling of sea salt, to taste.
Chicken with Ginger-Lemongrass Beurre Blanc
2 tsp. lemongrass
2 tsp. fresh ginger
8 T. cold, unsalted butter
2 T. rice wine vinegar
2 T. white wine
Lemon or lime juice (for finishing)
Salt (to taste)
White pepper (to taste)
2 single chicken breasts, boneless skinless
2 tsp. grape seed or vegetable oil
Salt (to taste)
Freshly ground black pepper (to taste)
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To prepare the beurre blanc, first finely mince the lower third of the lemongrass stalk. Next, finely mince the ginger. Cut the cold butter into T.-size pieces and set aside. Gather the rice wine vinegar, white wine and lemon or lime (if using). Place a small saucepan over medium heat. Add the lemongrass, ginger, rice wine vinegar and white wine. Bring to a simmer and reduce the liquid by about two-thirds until it reaches a syrupy consistency. Turn the heat to the lowest setting and whisk in the cold butter one piece at a time to slowly form the emulsion. Once all of the butter has been incorporated, season with salt and pepper. You may want to add a few drops of lemon or lime juice to brighten the flavor of the sauce. Monitor the sauce closely while you cook the chicken. Keep the sauce warm to the touch and whisk often to prevent it from splitting. You may need to turn the heat off and on to keep it at the correct temperature. The heat does not always need to be on, as the residual heat from the pan will keep it warm. To prepare the chicken, slice each breast on a bias into 3 equal pieces. Cover with plastic wrap and gently pound each piece to flatten slightly. Season each side with salt and pepper to taste. Preheat a stainless-steel pan over medium-high heat. Once hot, add the oil and pan fry the chicken on both sides until nice and golden. Once the chicken is done, remove from the pan, cover and let rest. Just before serving, strain the sauce. Plate the chicken and spoon the sauce over top. Serve the dish with steamed snap peas or any other green vegetable.
Red Pepper Cole Slaw
2 Red Bell Peppers, cut into 2 inch strips and the strips sliced into matchsticks
3 Red Bell Peppers, charred and peeled, diced (see note below)
1/2 Head Cabbage, medium to large size, sliced thin
1/2 Large Spanish Onion, small dice
2 T. Cracked Black Pepper
1 tsp. Kosher Salt
1 C. Mayo
1/3 C. Fresh Squeezed Lemon Juice
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Mix all ingredients well. Wrap and refrigerate for several hours before serving. The extra time allows the flavors to blend. Note: To make roasted red peppers, place washed whole peppers on open flame gas stove burners and turn with tongs as each side becomes black. If you don’t have a gas stove, use a grill or the oven broiler. The key is to blacken the skin evenly on all sides and tops and bottoms. Once the peppers are completely charred place them in bowl and cover with plastic wrap. Allow to sit for 30 minutes until cool. Using a paring knife, gently remove the stem, the seeds and the char. Leave tiny bits of char to add flavor. Peppers can be prepared a day in advance.
Lemongrass Beurre Blanc with Steamed Mussels
2 T. Lemongrass, finely chopped
1 T. Lemon juice
2 T. Rice wine vinegar
½ tsp. Smooth Dijon mustard
1/4 C. White wine
2 T. Heavy cream
½ pound Butter, cold & cut into cubes
2 T. Honey
To taste Salt and pepper
1 pound Green-lipped mussels on the half shell
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Add first five ingredients to a small saucepan and bring to boil over medium heat. Reduce mixture until syrupy (be careful here not to burn it). Add cream, and continue to reduce slightly. While whisking add the cubed butter. This is the tricky part. You want to make sure the sauce doesn’t get over about 150 degrees (Hot to touch). The best way is to turn down the heat and keep moving the pan on and off the heat, especially with an electric burner, which does not change temperature quickly. Whisk continuously until the butter has incorporated into the sauce. Add honey, and season to taste with salt & pepper and reserve. Preheat oven to 400º. Place mussels, shell side down, on a baking pan. Sprinkle a little water on each mussel and top with a spoonful of the mustard greens. Bake in oven for about 5 minutes, or until hot. Remove from oven and carefully place on serving dish. Put approximately ½ tsp. of the beurre blanc on each mussel. Serve right away.
Shrimp in Lemon Grass Broth
3 C. fish or chicken stock
1 Spanish onion thinly sliced
1 tsp. minced ginger
2 stalks lemongrass, chopped
Pinch crushed hot red pepper flakes
1 bunch scallion minced
1 red pepper julienne
1/2 C. broccoli florets
1 lb sea shrimp
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In a small soup pot, brown the onions and ginger, add the stock and lemongrass, pepper flakes, and soy sauce. Bring to a boil, then lower flame very low, cover, and let steep 30 minutes. Strain the broth, reserve the liquid, and discard the cooked lemongrass broth. Place the broth in another small sauce pot, add the remaining ingredients, and simmer for 5 minutes. Ladle into 4 bowls, and serve immediately. Garnish with a piece of lemongrass.
Olive Oil Mashed Potatoes with Rosemary and Black Olives
3 lb. russet baking potatoes, peeled and cut into 2-inch pieces
Coarse salt and freshly ground black pepper
1/4 C. good-quality extra-virgin olive oil
1 T. finely chopped fresh rosemary
1/2 C. finely chopped pitted black olives
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In a large pot, cover the potatoes with salted water. Bring the water to a boil, reduce heat to medium-low, and simmer until the potatoes are very tender, about 20 minutes. While the potatoes are cooking, heat the oil and rosemary in a small saucepan over medium-low heat until it is fragrant, about 4 minutes. (If wisps of smoke start to rise off the surface of the oil, immediately remove it from the heat.) Cover and set aside to steep, about 15 minutes. Drain the potatoes, reserving 1 C. of the potato water. Return the potatoes to the pot and add ½ C. of the potato water, mashing well. Slowly drizzle in the rosemary-oil and continue mashing until combined. Stir in the olives and season generously with salt and lots of pepper. Serve warm.
Souffle Omelet with Wild Mushrooms & Gruyere
2 egg whites
2 egg yolks
Portabella, oyster, shitake
2 tsp. Grapeseed oil
2 tsp. butter
2 T. gruyere cheese
In a non-stick pan place oil and butter over low heat. Whip egg whites to medium peaks, fold in yolks. Place mixture in pan a put into a 350 convection oven for 5-7 minutes. Sauté mushrooms in 1 tsp. butter and oil. Add salt and pepper to taste. Remove omelet from oven and stuff with mushrooms and cheese. Fold onto an appropriate dish, and then serve.
Cauliflower and Kale Bake
1 T. extra-virgin olive oil, divided
2 onions, thinly sliced
1 bunch kale (11/4 pounds), tough stems removed and leaves coarsely chopped (10 C.)
3/4 C. vegetable broth
3 pounds cauliflower, cut into florets (8 C.)
8 ounces firm tofu, crumbled
1 C. shredded reduced-fat sharp cheddar cheese
1 C. Italian-flavored whole-wheat bread crumbs
3 garlic cloves, minced
Salt and freshly ground black pepper
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Heat oven to 350°F. Lightly coat a 9- by 13-inch baking dish with cooking spray.  Heat 1 T. of the oil in a large straight-sided skillet over medium-high heat. Add onions and cook 2 minutes; reduce heat to medium. Add kale and broth; cover and cook, stirring occasionally, until kale is almost tender, about 5 minutes.  Add cauliflower, cover, and cook, stirring occasionally, until cauliflower is crisp-tender, about 8 minutes. Season with salt and pepper to taste and transfer mixture to baking dish.  Combine tofu, cheese, bread crumbs, garlic, 1/4 tsp. salt, and  1/4 tsp. pepper in a bowl; stir to mix well. Spoon evenly over the vegetables. Bake, uncovered, until cheese melts, about 20 minutes.  Let stand 5 minutes before serving.
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Yield: 4 servings
Calories: 300
Fat: 15g
Fiber: 7g
Herbed Ricotta Cherry Tomatoes
8 cherry tomatoes, stems removed
Salt
2 1/2 dry-pack sun-dried tomato halves
3 T. part-skim ricotta cheese
1/4 T. grated Parmesan cheese
1/4 T. snipped fresh chives
1/2 clove garlic, minced
Pinch of ground black pepper
1/2 T. minced fresh basil
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Cut a thin slice from the top of each cherry tomato. Carefully scoop out the seeds and flesh, leaving the shell intact. Lightly salt the insides of the tomatoes to draw out excess liquid. Invert on a rack to drain for 10 minutes. Rinse the tomatoes and set aside. Â Meanwhile, place the sun-dried tomatoes in a small bowl. Cover with boiling water and set aside for 15 minutes, or until softened. Remove the tomatoes from the water. Finely chop the tomatoes and transfer to a medium bowl. Stir in the ricotta, Parmesan, chives, garlic, and pepper. Mix well. Â Spoon the cheese mixture into a pastry bag fitted with a small star tip. Pipe the mixture into each cherry tomato. Sprinkle each with a small amount of the basil. Serve chilled or at room temperature. Â The sun-dried tomato soaking liquid may be reserved to use in sauces, soups or other dishes where a rich tomato flavor is desired. Freeze the liquid in an airtight container until ready to use.
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Herbed Ricotta Snow Peas : Replace the cherry tomatoes with 8 snow peas. Remove the strings and ends from the snow peas. In a medium saucepan, bring a small amount of water to a boil. Add the snow peas and cook for 2 minutes. Drain and rinse with cold water.
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Yield: 2 servings
Calories: 86
Fat: 2.5g
Fiber: 2.1g
Chicken Capri
1 C. reduced-fat ricotta cheese
1/2 tsp. dried oregano
1/4 tsp. salt
1/4 tsp. ground black pepper
4 boneless, skinless chicken breast halves
1/2 tsp. garlic powder
2 T. extra virgin olive oil
1 C. crushed tomatoes
4 slices reduced-fat mozzarella cheese
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In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend.  Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool.  Preheat the oven to 350°F.  Spoon 1/4 C. of the cheese mixture and 1/4 C. tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.
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Yield: 4 servings
Calories: 340
Fat: 15g
Fiber: 1g
Roasted Asparagus with Lemon Zest and Shaved Parmesan
6-8 asparagus spears, ends trimmed
1 T. olive oil
1/4 C. Parmesan, shaved with vegetable peeler or grater
zest of half a lemon
pinch of kosher salt
pinch ground black pepper
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Toss asparagus with oil, salt, and pepper. Lay out flat in toaster oven and toast on highest setting, making sure they don’t burn. Once stalks brown slightly and become tender, remove from heat. Toss with zest and cheese. Enjoy.
Green Bean and Sweet Onion Fatoush
Salad:
1/2 pound green beans, trimmed and cut into 1-inch pieces
1 C. sugar snap peas, sliced lengthwise
1 C. snow peas, sliced lengthwise
1 large cucumber, peeled, seeded, and cut into 3/4-inch chunks
1/2 medium Vidalia onion, diced (about 1/2 C.)
3 whole-wheat pita rounds
2 tsp. extra-virgin olive oil
Salt and pepper
4 oz. feta cheese, crumbled
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Lemon-Tarragon Vinaigrette:
1 large lemon
2 cloves garlic, minced
1/4 C. olive oil
1/4 C. minced fresh tarragon leaves
Salt and pepper
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In a medium saucepan over high heat, cook beans and peas in salted boiling water for 2 minutes, until just tender. Drain and rinse in cold water. Pat dry. Heat a grill or grill pan to medium-high heat. Brush pitas with olive oil; spinkle with salt. Grill about 1 minute per side, turning once. Tear into 1-to-2-inch chunks. For vinaigrette: Grate lemon zest and squeeze juice. Combine with remaining ingredients; whisk.
4. In large serving bowl, combine beans and peas, cucumber, onion, pita chunks, vinaigrette, and feta. Season with salt and pepper; let sit 10 minutes to combine flavors. Â Tip: If the grill isn’t fired, just toast the pita rounds in a 350 degree oven for about 15 minutes.
Scallop-Asparagus Linguine
1 bunch asparagus, cut diagonally into 2″ piecesÂ
8 ounces spinach linguineÂ
16 sea scallops (about 1 pound)Â
ground black pepperÂ
1/4 teaspoon saltÂ
2 teaspoons olive oilÂ
2 tablespoons lemon juiceÂ
strip lemon peel, 1/2″x 3″, thinly slicedÂ
1/4 cup waterÂ
1/4 cup chopped fresh basil + additional leaves for garnishÂ
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In a large pot, bring 3 quarts of water to a boil. Add the asparagus and cook for 1 minute, or until bright green and crisp-tender. Remove with tongs, rinse in cool water, and set aside. In the same pot, cook the linguine for about 10 minutes, or until al dente. Meanwhile, season the scallops with pepper to taste and 1/8 teaspoon salt. Heat a large skillet over medium-high heat. Add the oil to the pan. Add the scallops and cook for 5 minutes. Flip the scallops and cook for about 3 minutes, or until opaque. Remove and set aside. In the same skillet, combine the lemon juice, lemon peel, 1/4 cup of water, and the remaining 1/8 teaspoon of salt. Cook, stirring, for about 1 minute, or until slightly reduced. Drain the pasta and toss with the asparagus, chopped basil, and lemon juice mixture. Serve in pasta bowls topped with the scallops and garnished with basil leaves.
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Yield: 4 servings
Calories: 340
Fat: 5g
Fiber: 4g
Mediterranean Cod
1/4 C. sun dried tomato pestoÂ
1 lb cod fillets, cut into 4 portionsÂ
2 bulbs fennel (3/4 lb), trimmed, halved, and sliced very thin crosswiseÂ
2 T. chopped fennel frondsÂ
1/4 C. halved pitted kalamata olivesÂ
1 C. whole fresh parsley leavesÂ
1 1/2 tsp. lemon juiceÂ
1 1/2 tsp. olive oilÂ
1/8 tsp. saltÂ
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Preheat oven to 400ºF. Spoon 1 T. of pesto on each fillet. Arrange in ovenproof skillet with space in between. Roast 9 minutes, until opaque at center. Remove from oven. While cod cooks, toss sliced fennel and fronds, olives, parsley, lemon juice, oil, and salt in large bowl. Divide fennel salad among 4 plates and top each with one roasted cod portion.
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Yield: 4 servings
Calories: 162
Fat: 4g
Fiber: 3g
Mediterranean Pasta with Shrimp
8 ounces fusilliÂ
1 clove garlic, mincedÂ
1 large onion, choppedÂ
2 T. dry sherry or nonalcoholic white wineÂ
2 T. defatted chicken brothÂ
1 1/3 C. defatted chicken brothÂ
1 can (16 ounces) reduced-sodium stewed tomatoes (with juice)Â
1 jar (15 ounces) water-packed artichoke hearts, drainedÂ
5 large pimento-stuffed green olives, slicedÂ
2 tsp. dried italian seasoningÂ
1/4 tsp. ground black pepperÂ
1 pound medium shrimp (40 to 50 shrimp per pound), shelled and deveinedÂ
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In a large pot of boiling water, cook the fusilli according to the package directions. Meanwhile, coat a large no-stick skillet with no-stick spray. Add the garlic, onions, sherry or wine and 2 T. of the broth. Cook, stirring, over medium heat for 5 mintues, or until the onions are tender. Add the tomatoes (with juice), artichokes, olives, Italian seasoning, pepper and the remaining 1/3 C. broth. Add the shrimp and simmer, uncovered, for 3 minutes, or until the shrimp turn pink. Drain the fusilli. Serve topped with the shrimp mixture.
Mediterranean Penne with Sausage
2 red bell peppers, choppedÂ
1 small bulb fennel, quartered lengthwise and thinly slicedÂ
1 large onion, choppedÂ
1 small eggplant, peeled and cut into small chunksÂ
1 clove garlic, mincedÂ
3/4 pound italian-style turkey sausage, casings removedÂ
1 jar (26 ounces) pasta sauceÂ
2 C. waterÂ
2 tsp. fennel seeds, crushedÂ
1/2 tsp. crushed red-pepper flakesÂ
8 ounces penne pastaÂ
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Coat a large nonstick skillet with nonstick spray. Add the bell peppers, fennel bulb, onion, eggplant, and garlic. Coat with nonstick spray. Cook, stirring often, over medium heat for 5 minutes, or until the fennel starts to soften. Add the sausage. Cook, breaking up the sausage with the back of a spoon, for 3 minutes, or until no longer pink. Add the pasta sauce, water, fennel seeds, and red-pepper flakes. Stir to mix. Cover and reduce the heat to low. Cook for 20 to 25 minutes, or until the vegetables are tender. Meanwhile, cook the pasta according to package directions. Reserve 1/2 C. of the cooking water. Place the pasta in a serving bowl. Top with the sauce. Add up to 1/2 C. of the reserved cooking water, if needed, for the sauce to coat the pasta.
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Pan- Grilled Mediterranean Salmon
3/4 C. chopped red onion (1/2- 3/4 medium)Â
1 T. minced garlic (2-3 large cloves)Â
2 tsp. crumbled dried sageÂ
2 tsp. canola oilÂ
1 can (15 1/2 ounces) no-salt-added cannellini beans, rinsed and drainedÂ
1/2 C. fat-free, reduced-sodium chicken brothÂ
1/4 tsp. saltÂ
3 C. baby spinachÂ
2 tsp. flaxseed oilÂ
4 skinless salmon fillets (3 ounces each)Â
Red-pepper flakesÂ
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Combine the onion, garlic, 1 1/2 tsp. sage, and oil in a deep, wide skillet. Cover and cook over medium heat, stirring occasionally, for about 5 minutes or until the onion starts to soften. Add the beans, broth, and salt. Simmer for about 10 minutes. Stir the spinach into the beans and cook for another 2 to 3 minutes. Stir the flaxseed oil into the bean mixture. Remove the pan from the heat. Rub the salmon fillets with the remaining sage. Heat the remaining oil in a medium skillet or grill pan. Place the salmon fillets in the pan and cook for 3 to 4 minutes. Carefully turn each fillet and cook for 1 minute longer. Remove the fillets to 4 plates. Spoon the beans onto each plate. Serve with the pepper flakes.
Seared Shrimp with Ginger Stir- Fried Vegetables
2 ounces peeled and deveined medium shrimpÂ
pinch of coarsely ground sea saltÂ
pinch of freshly ground black pepperÂ
1 tsp. canola oilÂ
1 T. lime juiceÂ
2 tsp. crushed fresh gingerÂ
1 tsp. cornstarchÂ
1 tsp. minced garlicÂ
1 tsp. toasted sesame oilÂ
1 C. broccoli floretsÂ
1/2 C. snow peasÂ
1/2 C. matchstick-cut carrotsÂ
1/2 C. whole shiitake mushroomsÂ
2 tsp. low-sodium soy sauceÂ
2 T. waterÂ
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Season the shrimp to taste with salt and pepper. Heat the canola oil in a large heavy skillet over high heat. The pan should be as hot as possible. Place the shrimp in the pan and sear for 45 to 60 seconds. Remove and set aside. In a large bowl, blend the lime juice, ginger, cornstarch, garlic, and sesame oil until the cornstarch is dissolved. Mix in the broccoli, peas, carrots, and mushrooms, tossing to lightly coat. In the same pan used for the shrimp, cook the vegetables for 2 minutes, stirring constantly. Stir in the soy sauce and water. Cook for about 10 minutes, or until the vegetables are crisp-tender. Place the vegetables on a plate and top with the shrimp.
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Yield: 1 serving
Calories: 270
Fat: 11g
Fiber: 6g
The Greenhouse Crab Cakes
High-fiber, sprouted grain bread is available in the freezer section of most grocery and natural food stores. Multigrain bread can be used as an alternative. Crab cakes are indeed a special treat, but if you ever want to enjoy other seafood cakes, simply use scallops or any mild white-fleshed fish, such as tilapia, snapper, or catfish, in this dish.
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1 pound crabmeatÂ
1 eggÂ
1 C. finely chopped celeryÂ
1 T. fat-free mayonnaiseÂ
1 T. lemon juiceÂ
1/2 tsp. ground white pepperÂ
1/4 tsp. curry powderÂ
1/8 tsp. ground red pepperÂ
1/8 tsp. mustard powderÂ
2 T. chopped fresh chivesÂ
2 T. unseasoned dry bread crumbsÂ
3 drops hot-pepper sauceÂ
16 slices sprouted wheat breadÂ
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In a large bowl, combine the crabmeat, egg, celery, mayonnaise, lemon juice, white pepper, curry powder, red pepper, mustard powder, chives, bread crumbs, and hot-pepper sauce. Toss to mix. Form into 8 patties. Heat the patties in a medium nonstick skillet over low heat until brown, 4 to 5 minutes per side. Serve warm alone, on 1 toast round, or between 2 rounds as a sandwich.
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Yield: 8 Servings
Serving Size: 1 crab cake and 2 bread rounds (crab cake alone)
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Calories: 203 (67)
Fat: 3.5g (2g)
Fiber: 3g (1g)
Salmon with White Bean and Citrus Salad
1 T. olive oilÂ
1 red onion, thinly slicedÂ
1 can (15-19 oz) cannellini beans, rinsed and drainedÂ
1/4 C. chopped flat leaf parsleyÂ
2 tsp. finely grated lemon zestÂ
1/4 tsp. saltÂ
1/4 tsp. black pepperÂ
1 pink grapefruit, peeled and cut into segmentsÂ
1 navel orange, peeled and cut into segmentsÂ
1 T. fresh lemon juiceÂ
4 center cut salmon fillets (4 oz each), with skinÂ
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In medium nonstick skillet, heat oil over medium heat. Add onion and cook, stirring, 5 minutes or until softened. Stir in beans, parsley, lemon zest, and half of the salt and pepper. Cook, stirring, 3 minutes or until heated through. Transfer to medium bowl and stir in grapefruit and orange segments and lemon juice. Set aside. Season salmon with the remaining salt and pepper. Heat large nonstick skillet over medium high heat. Add salmon, skin side down, and cook 2 minutes. Turn salmon over and cook about 2 minutes on each of the remaining sides, until fish is browned and just opaque throughout. Transfer salmon to serving plates and spoon salad on side
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Yield: 4 servings
Calories: 285
Fat: 8g
Fiber: 6g
Poached Halibut with Herbed Olive Oil
1 lemon, halvedÂ
4 C. waterÂ
2 1/2 C. 2% milkÂ
1 bay leafÂ
1/4 tsp. saltÂ
1 pinch of saltÂ
4 halibut steaks or fillets (8 ounces each), each 1″-1 1/4″ thickÂ
2 T. extra-virgin olive oilÂ
2 T. chopped fresh herbs (such as thyme and tarragon)Â
1/8 tsp. ground black pepperÂ
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You can substitute cod or haddock for the halibut steaks. Or substitute salmon steaks or fillets, omitting the milk and using all water. Cut 3 thin slices from one lemon half. In a deep skillet that is large enough to hold the fish in a single layer, combine 3 C. of the water, the milk, the lemon slices, the bay leaf, and 1/4 tsp. salt. Bring to a simmer over medium-low heat and cook gently for 5 minutes to blend flavors. Carefully slide in the fish. (The fish should be just covered by liquid; if not, add just enough hot tap water to cover.) Cook at a gentle simmer until the fish is opaque throughout, 15 to 18 minutes. Meanwhile, in a small bowl, combine the oil, herbs, and the pinch of salt. Using a slotted spoon, carefully remove the fish to plates. Discard the bay leaf. Sprinkle the fish with the pepper. Drizzle with the herbed olive oil. Cut 4 wedges of lemon and serve with the fish.
Poached Halibut in Vegetable Broth
1 lb halibut cut into 4 oz boneless, skinless portionsÂ
2 C. julienned snow peasÂ
1 C. bean sproutsÂ
2 red bell peppers, juliennedÂ
1 red onion, juliennedÂ
1 C. julienned carrotÂ
1/4 C. minced garlic (about 10 cloves)Â
1 T. finely chopped fresh gingerÂ
1 tsp. lemon zestÂ
3 C. vegetable brothÂ
1 C. sherry (optional)Â
3 T. chopped cilantroÂ
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Put all ingredients except cilantro into large skillet with lid. Bring to a simmer over high heat. Reduce heat to low, cover, and cook 6 minutes or until halibut is just cooked through. Uncover, add cilantro, and cook 2 minutes longer.
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Yield: 4 servings
Calories: 214
Fat: 3g
Fiber: 4g
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Asian- Inspired Cod
1 piece (2″) fresh ginger, cut into matchsticksÂ
1 bunch scallions, cut into matchsticksÂ
1 medium carrot, cut into matchsticksÂ
1 T. minced garlicÂ
4 cod fillets (about 8 ounces each)Â
2 T. chopped cilantro + sprigs for garnishÂ
1 1/2 T. reduced-sodium soy sauceÂ
2 T. ginger preservesÂ
1/4 C. waterÂ
2 T. toasted sesame oilÂ
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Preheat the oven to 400ºF. Coat a 13″ x 9″ baking dish with vegetable oil spray. Add the ginger, scallions, carrot, and garlic to the dish. Toss to mix. Place the fillets over the ginger-scallion mixture. Sprinkle with the chopped cilantro. In a small bowl, combine the soy sauce, preserves, water, and oil. Pour the mixture over the fish. Cover and seal the dish with aluminum foil. Bake for 20 minutes, or until the fish flakes. Garnish with cilantro sprigs, if desired.
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Yield: 4 servings
Calories: 310
Fat: 10g
Fiber: 1g
Orange- Soy Salmon with Vegetables
Grated peel and juice of 1/2 orangeÂ
1 1/2 T. reduced-sodium soy sauceÂ
1 T. hoisin sauceÂ
1 tsp. grated fresh gingerÂ
1 tsp. toasted sesame oilÂ
1 bag (6 ounces) baby spinachÂ
5 tsp. water, dividedÂ
4 skinless salmon fillets (about 5 ounces each), 1″ thickÂ
8 ounces sugar snap peasÂ
1 C. matchstick-cut carrotsÂ
2 scallions, slicedÂ
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In a small bowl, combine the orange peel and juice, soy sauce, hoisin sauce, ginger, and sesame oil. Mix to blend and set aside. Place the spinach in a mound to cover 2/3 of a microwaveable dish. Drizzle and toss with 2 tsp. of the water. Place the salmon fillets on top. On the other side of the dish, toss the snap peas, carrots, 1 T. of the soy mixture, and the remaining 3 tsp. water. Drizzle 2 T. of the soy mixture over the salmon. Cover with vented plastic wrap (keep wrap about 1″ above food), and microwave on high power for 5 to 7 minutes, or until the salmon is slightly opaque in the center and the vegetables are tender. Drizzle the remaining soy mixture over the salmon and vegetables. Sprinkle with the scallions.
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Yield: 4 servings
Calories: 347
Fat: 13g
Fiber: 4g
Southern Collards
1 slice (1 ounce) canadian bacon, finely choppedÂ
1/4 C. finely chopped onionÂ
1 tsp. canola oilÂ
1 pound collard greens, chopped or torn into small piecesÂ
1/4 tsp. saltÂ
Pinch of ground red pepperÂ
Wine or cider vinegarÂ
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To prep the collard greens for cooking, wash them in a large amount of cold water. Drain the greens (some water clinging to the leaves is fine). Chop off and discard any browned bottom stems. Place a big bunch of the leaves on a work surface. Holding the bunch tightly in one hand, using a cleaver or chef’s knife to slice crosswise into shreds. Continue until all of the leaves are sliced. In a large skillet, combine the bacon, onion, and oil. Set over low heat. Cook, stirring occasionally, for about 3 minutes, or until sizzling. Increase the heat to medium-high. Add the greens to the pan; toss with tongs. Cover and cook, tossing occasionally, for about 4 minutes, or until the leaves are brightly colored and glossy. Add the salt and pepper. Serve with vinegar to drizzle at the table.
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Yield: 4 servings
Calories: 54
Fat: 1g
Fiber: 4g
Sesame Spinach
1 tsp. sesame seedsÂ
2 tsp. canola oilÂ
1/2 tsp. minced garlicÂ
1 pound baby spinach leavesÂ
2 T. waterÂ
1 1/2 tsp. reduced-sodium soy sauceÂ
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Place the sesame seeds in a skillet. Cook over medium-high heat, stirring frequently, for about 2 minutes, or until golden. Remove to a bowl. Return the skillet to medium-low heat. Add the oil and garlic. Cook for 30 seconds, or until fragrant. Add the spinach, water, and soy sauce to the pan; toss with tongs. Cover for about 1 minute, or until the leaves wilt. Serve sprinkled with the sesame seeds.
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Yield: 4 servings
Calories: 74
Fat: 3g
Fiber: 5g
Orange- Glazed Fennel and Red Onion
1 1/4 pounds bulb fennelÂ
1/2 red onion (4 ounces)Â
1 T. olive oil, preferably extra virginÂ
2 T. orange juiceÂ
1/8 tsp. saltÂ
1/2 tsp. grated orange peelÂ
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Cut off the tall fennel stalks. Save some of the leafy greens for garnish. Discard the stalks. Chop about 1 T. leaves and set aside. Quarter the bulbs. Cut out the core and discard. Cut the bulbs into 1/2″-thick slices. Halve the onion and cut into 1/2″-thick slices. Coat a skillet with vegetable oil spray. Set over high heat for 1 minute. Add the oil and swirl to coat the pan bottom. Heat for 30 seconds. Add the sliced fennel, onion, juice, and salt. Toss. Reduce the heat to medium. Cover and cook for 7 to 8 minutes, or until glazed and brown. Add a few drops of water to the pan occasionally and reduce the heat slightly if the mixture is browning too fast. Add the peel and reserved leaves for garnish. Toss and serve.
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Yield: 4 servings
Calories: 91
Fat: 4g
Fiber: 5g
Balsamic Bell Peppers with Pine Nuts
2 tsp. olive oil, preferably extra virginÂ
1 pound orange or yellow bell peppers, cut into stripsÂ
1/8 tsp. saltÂ
2 tsp. minced garlicÂ
balsamic vinegarÂ
1 T. pine nuts, toasted and choppedÂ
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Set a skillet over medium heat for 1 minute. Add the oil. Heat for 30 seconds. Add the peppers and salt. Toss to combine. Cover and cook, tossing occasionally, for about 3 minutes, or until the peppers are starting to soften. Add the garlic. Cook, tossing, for about 1 minute, or until the garlic is fragrant. Drizzle with vinegar to taste. Toss to heat through. Serve sprinkled with the nuts.
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Yield: 4 servings
Calories: 78
Fat: 4g
Fiber: 1g